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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Here is a list of good sources of both folate and folic acid: 1  the naturally occurring folate in foods (such as produce), and. 2  the synthetic form, folic acid, which is added to foods (such as ready-to-eat cereals and grains) and found in supplements. 3  Dark green leafy vegetables,4  Enriched pasta, rice, breads and cereals.here are tons of great (AND delicious) food sources of folate (thatâs the natural form of folic acid found in foods, but itâs still vitamin B9). Here are just a few: 1  spinach (Popeye was wise beyond his years!). 2  other dark, leafy greens like kale, collards, etc. 3  oranges/orange juice. 4  other citrus fruit or juices. 5  peas. 6  beans.